Guide to Natural Sleep Aids
If you’re having trouble getting shuteye, natural sleep aids may be able to rescue you from sleepless nights. Here, the most popular options that can help you rest.
Melatonin
A hormone that regulates your body’s circadian rhythms, or natural sleep cycle. You naturally have the most melatonin before bedtime; supplements have been show to decrease the time it takes to get to sleep, increase that sleepy feeling and help you stay asleep longer. Supplements are not regulated by the FDA, but studies show it’s safe for short term use.
Chamomile
A cup of chamomile tea before bed could set you up for a successful night of sleep. The drink should help you feel calmer, relaxed and ready for bed. It can also be taken as a tincture or extract.
Kava
Kava is an herbal remedy known to reduce stress and induce relaxation, all without affecting motor function or memory. The sedative properties of this solution seem true, but its safety is questionable, with reports of liver toxicity and other issues related to its use.
Valerian
An herbal extract that some believe is the best natural sleep aid. Many report falling asleep faster and staying asleep longer without any groggy feelings the next day.
Tryptophan
If you’ve ever felt sluggish after a big turkey dinner, tryptophan may have been at work. This biochemical works hand in hand with the neurotransmitter serotonin, which plays a role in sleep. Other food sources include cheese, eggs, nuts, beans and the classic glass of warm milk.
Vitamins
Take a combo of magnesium and calcium before bed. Each has been proven to assist sleep effort independently, but they are even more effective when taken together.
Hops
Unlike its sleep disrupting counterpart, beer, hops can help with insomnia when taken as a supplement.
Lavender
Aromatherapy is another natural sleep aid that can soothe you into slumber. Lavender has been proven to aid in sleep. Look for pillow sprays, bubble bath or a candle to burn before bedtime.
Meditation
Lay on your back in bed with your eyes closed and concentrate on the rhythm of your breathing for five to ten minutes. This moment of calm should help you relax and get ready for a restful night.
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